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D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
Core Stability and Balance are Vital Components of Athletic Success
The early season for many triathletes marks the beginning of a strength training program to improve athletic performance for the upcoming season. Two vital components of a well-designed strength program are core strength, or a more accurate term core stability…
3 Keys to Strength Training in Race Season
Although there are different models of periodization for endurance athletes to reference when building an annual training plan, a traditional path builds from a base phase, to build cycles, to a competition phase. Endurance sessions progress from less specific to…
D3 MULTISPORT CORE STRENGTH PROGRAM: PART I
D3 Multisport: Core Strength Program, Part IThe following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout…
D3 MULTISPORT CORE STRENGTH PROGRAM: PART VI
D3 Multisport: Core Strength Program, Part VIThe following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout…
D3 MULTISPORT CORE STRENGTH PROGRAM: PART V
D3 Multisport: Core Strength Program, Part VThe following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout…
D3 MULTISPORT CORE STRENGTH PROGRAM: PART IV
D3 Multisport: Core Strength Program, Part IVThe following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout…
D3 MULTISPORT CORE STRENGTH PROGRAM: PART III
D3 Multisport: Core Strength Program, Part IIIThe following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout…
D3 MULTISPORT CORE STRENGTH PROGRAM: PART II
D3 Multisport: Core Strength Program, Part IIThe following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout…
3 Workouts For Motivation in the “Off Season”
Most triathletes have a long season of training and racing and after the last big race, you hopefully took a nice break. I like my athletes to take 2-3 weeks of unstructured movement. No scheduled swim bike run in Training…
Plyometrics to Train Your Kinetic Chain
Very basically, your kinetic chain is the way that your body was intended to move. When working properly, all muscles are firing at the right time, in the right order, to maximize your efficiency of movement. When not working properly,…
The Triathlon Minute, Episode 93, Rotator Muscle Activation vs. Warm-up
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Activate (not warm-up) your rotator cuff prior to a big swim set! Coach Martina…
The Triathlon Minute, Episode 90, Motor Control vs. Strength Training
D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. Coach Martina explains the difference between strength training and muscle control. You‚Äôll understand why incorporating…
The Triathlon Minute, Episode 80, Muscle Activation vs. Warm Up
D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. Do you understand the difference between muscle activation and a warm-up? Coach Martina does!…
The Triathlon Minute, Episode 58, Creative Strength Training
D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. Coach Jim shares his strategies for the weight room and offers an idea about how…
D3 Multisport Plyometric Program
Plyo Routine #1 Run 10 minutes to warm up and end at a field where you can do your drills. One leg hops 20-30 times (for distance) Two leg hops 20-30 times (for distance) Box jumps 20-30 times (for height)…